Weightlifting Warm Up
Clean + Split Press
Complex DT
12 Deadlift
9 Hang Power Clean
6 Jerk
WOD
4 Rounds of DT
2:00 Rest
3 Rounds of DT
1:30 Rest
2 Rounds of DT
1:00 Rest
1 Round of DT
Option one
*start with the comfortable weight around 40% from 1rm clean and jerk
Increase weight after each rest time
Option two
*use set weight on barbell or kb / dB